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The way you age is determined by more than just your DNA. The latest research reveals that exercise can help delay and even reverse aging's debilitating effects on your muscles, heart, and brain. The only side effect? You will also look your best.

Men's Health talked to the world's leading cardiologists, neuroscientists, nutritionists, and trainers to create this master plan for your 20s, 30s, 40s, 50s, and beyond. It can help you anticipate your body's physiological shifts, and then guide you through critical adjustments to your workout and diet to match them. Yes, you will grow older, but you'll also grow stronger and even smarter.